When it comes to nutrition there is a quote that has stuck with me over the years, “fail to prepare, prepare to fail”. Now this small phrase packs a punch! It vividly states that if you do not prepare your meals you WILL fail.

Now I know I can’t put all the blame on you as clients. Most trainers just say “eat healthy”. What is healthy? How much protein, carbohydrates, and fat should I eat at each meal? Well, I am going to give you a few easy tips to help you pack your meals more efficiently and also show you how little food you ACTUALLY need.

There are a ton of different nutrition plans out there, and some people are eating for different results so these won’t apply to everyone. However, they will work for the majority.

  1. Protein – The size of your palm, roughly 3OZ. I have also heard it equated to a deck of cards.

  2. Carbohydrate – The size of your fist is equal to 1 cup (1 tennis ball or half your fist is ½ cup). So when you are making those oh so yummy sweet potatoes tonight, use this easy tool to guide you.

  3. Vegetables – Full hand. Your serving of vegetables should measure the size of your hand. No, don’t dish up by grabbing a hand full of vegetables!

  4. Fat – there are two different ways to measure fat. Things like olive oil (liquid fats) use the tip of your thumb to your first joint. That is 1 teaspoon. (3 teaspoons = 1 tablespoon). When cutting an avocado (hard fats), use the measurement of your index and middle finger combined, this is one serving.